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I wanted stews with a real protein number on them, so I counted it for every bowl. These 22 range from 22 to 42 grams of protein per serving.
I sorted them by pot: Dutch oven, stockpot, or wide pan. Every figure comes from USDA FoodData Central values applied to the exact amounts on each recipe card.
Start with the pot you own. For more dinners built around a protein goal, see our high-protein dinners with 30 grams of protein.
Our Take
The USDA says to refrigerate leftover stew within 2 hours, or within 1 hour when it is above 90°F, and to reheat it to 165°F.
Dutch Oven Braises
These 8 stews all follow one routine: brown the meat, build the base, put the lid on, and wait. Most need 2 hours or more, and the USDA's 145°F for whole cuts is passed long before the meat turns tender. They land between 31 and 40 grams of protein per bowl.
Beef Bourguignon
Beef bourguignon sounds fussy, but the work is front-loaded and the oven does the rest. Sear the beef in two batches so it browns instead of steaming, and don't skip the tomato paste, which adds depth. Brown it hard. I'd use a wine you'd actually drink, since the flavor concentrates.
Mushrooms go in with the onions, not at the end. They give up water, then brown, and that browning sits in the sauce. A wide Dutch oven helps because the steam escapes faster.
Serve it over mashed potatoes or egg noodles, and keep in mind that neither is counted in the protein number. A crusty loaf works too. The sauce is rich, so a small bowl goes a long way.
Bake it covered at 325°F for 2 to 2.5 hours. The beef passes 145°F early, but tenderness is the real test, so wait until a fork slides in with no push. If you'd rather skip the alcohol, use extra broth.
The nutrition: About 36 g protein per bowl (1 of 4 bowls).
Irish Beef Stew with Stout
The nutrition: One bowl, which is 1 of 4, has about 38 g protein.
Stout gives Irish stew its dark, slightly bitter backbone, and one cup is enough for four bowls. Parsnips and potatoes go in late so they stay in pieces. Add them at the start and they'll melt into the broth.
Chuck is the right cut for this pot. It has enough connective tissue to turn silky in a long simmer, and leaner cuts end up dry and stringy. Trim the big pieces of fat but leave the thin marbling alone.
The stout adds a faint bitterness that mellows as it cooks. Choose a dry stout, and skip anything sweetened or flavored. If the stew tastes flat at the end, a splash of vinegar usually fixes it.
I'd keep the simmer low and the lid cracked for the first 1.5 hours. Then add the root vegetables and cook 30 to 40 minutes more. Parsnips bring natural sweetness. I'd rather wait the full time than rush it, because the chuck needs those 1.5 hours before the root vegetables go in.
Meat and Potato Stew
Meat and potato stew is the plain one: beef, onion, carrots, and potatoes in a gravy thickened with a little flour. Soy sauce stands in for the Worcestershire in many recipes and adds a savory edge.
The nutrition: Each of the 4 bowls comes to about 38 g protein.
Brown the beef in batches, because a crowded pot steams it gray. Cook it low for 1.5 hours before the potatoes join. I'd mash a few potato chunks against the pot wall at the end to thicken the gravy. Low heat wins.
This is the stew to make when the fridge is nearly bare. Beef, onions, carrots, potatoes, and a few pantry items are all it takes. Nothing here needs a special trip to the store.
Cut the potatoes into even chunks, or some will turn to mush before others are done. Yukon Golds hold their shape better than russets. Russets will thicken the gravy faster, though, so use them if you like it thick.
Hungarian Goulash
Paprika is the backbone of goulash, and three tablespoons sounds like a lot. It isn't, since sweet paprika is mild. Pull the pot off the heat before you stir it in, because scorched paprika turns bitter. Watch it closely.
Hungarian cooks use sweet paprika by the spoonful, so don't swap in the hot kind unless you want real heat. Check the date on your jar. Paprika loses its color and aroma within a year or so.
A dollop of the Greek yogurt on top works, but it's already inside the pot. Boiled yogurt splits into grainy bits, and that's why it goes in off the heat. A little extra on the side is fine.
Simmer the beef, onions, and tomatoes for 1.5 to 2 hours, partly covered, and add the peppers for the last 30 minutes. Stir in the yogurt off the heat so it doesn't curdle. I'd serve it over noodles, which aren't counted in the numbers.
The nutrition: Expect roughly 40 g protein in a bowl, counting 4 equal servings.
Why this works: Long cooking turns two large onions into the sauce, so the stew needs no flour.
Pork Green Chile Stew
The nutrition: Per bowl, with 4 servings, it's about 33 g protein.
Roasted green chiles give this New Mexico stew its heat, and two small cans do the job when fresh ones aren't around. Pork shoulder is forgiving. It stays juicy through a long simmer.
Pork shoulder is sold as Boston butt in many stores, and both names work here. Look for a piece with some marbling. Trim only the thick cap of fat, since the rest will melt into the broth.
Serve with warm tortillas if you like, though they're not counted in the numbers. The chiles bring mild heat, not fire. For more heat, add a diced jalapeño with the onion.
Brown the cubes in two batches, then simmer them 1 hour 15 minutes before the potatoes go in. The pork should be fork-tender. I'd finish with lime juice, since acid wakes up the chiles.
Why this works: Pork shoulder has enough fat to stay moist for hours, and the potatoes soak up the chile broth.
Lamb and Root Vegetable Stew
Lamb shoulder suits a long braise, and rosemary is the one herb strong enough to stand up to it. A gremolata of parsley, mint, and lemon juice goes on top at the end. It cuts the richness. I'd choose shoulder over leg here, since the extra fat and connective tissue keep the cubes moist through a braise that runs well past an hour.
Toss the lamb cubes with flour before searing so the broth turns glossy. Simmer 1.5 hours, then add the parsnips and turnips for 30 minutes. I'd trim the hard fat from the cubes first.
Why this works: Flour on the lamb browns into the base, so the stew thickens without a separate roux.
The nutrition: About 31 g protein per bowl (1 of 4 bowls).
Lamb shoulder costs less than leg and cooks better in a stew. The fat can taste strong, so trim the hard pieces first. Whatever stays in the pot adds richness to the broth.
Don't skip the gremolata. It's raw parsley, mint, and lemon juice, and it wakes up a heavy stew right before it hits the table. Make it just before serving so the herbs stay green.
Texas Beef Chili
Real Texas chili has no beans, and the beef is cubed, not ground. Every bite gives you something to chew. I'd use chuck cut into 1-inch cubes and give it the full 2 hours. I'd rather spend the time on browning than on extra ingredients, because a dark crust on every cube of beef gives this pot most of its flavor.
Cubed chuck gives chili a different texture from ground beef. Each bite is a little piece of braised meat, not a crumble. It takes longer, but the result is closer to a stew than a taco filling.
Some Texans would call beans a mistake here, and this recipe leaves them out. If you add a can anyway, count the extra protein yourself. Serve it with cornbread or tortillas, and add the toppings you like.
The nutrition: One bowl, which is 1 of 4, has about 35 g protein.
Chili powder does most of the flavor work, so use a fresh jar. Stale powder tastes like dust. Add the tomatoes and broth after the spices have bloomed in the oil for a minute. Simmer partly covered, stirring now and then so nothing sticks.
Pozole Rojo
Pozole rojo gets its color from dried guajillo chiles, not chili powder. Toast them for a minute per side, soak them in hot water for 15 minutes, and blend them with the onion, garlic, oregano, and cumin. Strain the sauce for a smooth broth. Don't skip the toppings.
Simmer the pork in the broth for 1.5 hours, then add the chile sauce and hominy for the last 30 minutes. Set out cabbage, radishes, and lime so everyone builds a bowl. I'd make it a day ahead if you can.
Guajillo chiles are mild and a little fruity, and most large supermarkets stock them in the dried goods aisle. Tear off the stems and shake out the seeds before toasting. Toast them only until fragrant, since burnt chiles turn the broth bitter.
The toppings aren't decoration. Crunchy cabbage and radish against soft hominy is half the appeal of the dish. Put them in small bowls and let everyone add their own.
The nutrition: Each of the 4 bowls comes to about 33 g protein.
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Stockpot Stews
Most of these 10 stews cook in under an hour, and the gumbo is the exception because of its roux. Use a thermometer here, since ground beef needs 160°F and poultry needs 165°F. Protein runs from 28 to 42 grams per bowl.
Classic Chicken Stew
The nutrition: Expect roughly 40 g protein in a bowl, counting 4 equal servings.
Thighs stay juicy in stew where breasts dry out, and boneless ones keep the protein math simple. Brown them first, then let them simmer whole and shred them at the end. Keep it simple. I'd cut the thighs after cooking rather than before, since whole thighs hold their juices better and the shredded pieces end up more tender in the gravy.
Flour stirred into the vegetables thickens the broth into a light gravy. Add the potatoes with the broth and the peas for the last 3 minutes. I'd pull one thigh out and check it with a thermometer, because 165°F is the mark.
Boneless thighs make a better stew than breasts because they don't dry out in the simmer. If you only have breasts, they'll work, but pull them as soon as they reach 165°F. The protein number would shift a little, so check the card.
Peas go in last since frozen ones only need to warm through. Parsley adds a fresh note at the end. Serve with a biscuit on the side if you want something to mop up the broth.
Chicken and Dumplings
Dumplings steam on top of the stew, so the lid matters more than the burner. Cover the pot as soon as the dough goes in, and resist the urge to peek for 15 minutes. Patience pays off here. I'd drop the dough in rough spoonfuls, since neat rounds aren't needed and the uneven tops steam up light and tender with no extra effort.
The dumpling batter should look shaggy and a bit lumpy. If you stir until it's smooth, the dumplings come out tough. Mix only until the flour disappears.
Because the stew is thickened with flour and milk, the broth turns creamy without any heavy cream. Keep the simmer gentle once the dumplings are in. A hard boil can break them apart.
Poach the chicken breasts whole until they reach 165°F, then shred them and return them to the pot. I'd cut the cold butter into the flour with my fingers until the pieces are pea-size. A toothpick should come out clean.
The nutrition: Per bowl, with 4 servings, it's about 42 g protein.
Why this works: The dumpling flour adds about 5 grams of protein per bowl on top of the chicken.
Turkey Vegetable Stew
Turkey breast cubes make a lean stew that still carries real protein. Cut them to 1 inch, brown them lightly, and don't overcook them. Stay close. I'd rather undercook the vegetables slightly than the turkey, since the turkey needs to reach 165°F and the green beans keep cooking in the hot broth afterward.
The nutrition: About 30 g protein per bowl (1 of 4 bowls).
Turkey breast is very lean, which is why this stew works best with a short cook. Cut the cubes evenly so they finish together. Overcooked turkey turns chalky, and no amount of broth fixes it.
This pot fits a weeknight. The prep is quick and the cooking time is under an hour. It also reheats well if you add a splash of broth to loosen it.
I'd add the potatoes with the broth and the green beans for the last 8 minutes. The turkey is done at 165°F, which it usually reaches in roughly 20 to 25 minutes of simmering. If you have leftover roast turkey, add it at the end and adjust the protein yourself.
Turkey Chili
A big pot of chili is the easiest way to get dinner for six. Ground turkey keeps it lean, and two kinds of canned beans add protein and body. Rinse them well. For a crowd, see our cheap high-protein dinners that feed 6.
Brown the turkey until no pink remains and it reaches 165°F. Bloom the chili powder and cumin in the pot for a minute. I'd top each bowl with yogurt and a little cheddar, and the card counts both.
Why this works: Two kinds of beans plus turkey give each bowl about 5 grams of protein from the beans alone.
The nutrition: One bowl, which is 1 of 6, has about 32 g protein.
Ground turkey has less fat than beef, so it can taste a bit plain on its own. The chili powder and cumin carry a lot of the flavor here, and cooking them in the oil first helps. Don't skip the tomato sauce either.
This is the pot for feeding a crowd or filling the freezer. It makes 6 bowls, and the beans bulk it up. Set out the yogurt and cheddar and let people top their own bowls.
Beef and Butternut Squash Chili
The nutrition: Each of the 6 bowls comes to about 28 g protein.
Peel the squash with a sturdy vegetable peeler, then cut it into even cubes. Pieces that are too big stay hard in the center. Pieces that are too small vanish into the chili.
The smoked paprika adds a campfire note that goes well with the sweet squash. Use sweet paprika if that's all you have. The black beans round out the pot and add fiber.
Butternut squash melts into the sauce and balances the chili powder with a little sweetness. Cut it into three-quarter-inch cubes so it softens in the time the chili needs.
Brown the beef until it reaches 160°F, add the spices, then simmer 30 to 35 minutes with the squash and tomatoes. I'd mash a few squash cubes at the end for body. Skip that step and the chili stays thinner. Mash gently.
White Bean Chicken Chili
White bean chicken chili is milder than red chili, and the cream cheese makes it silky. Two cans of cannellini beans bring about 9 grams of protein per bowl.
The nutrition: Expect roughly 38 g protein in a bowl, counting 4 equal servings.
Cannellini beans are soft and creamy, and they break down a little when mashed. That's how the broth gets thick without any flour. Rinse the canned ones well to remove the starchy packing liquid.
Green chiles give mild flavor and almost no heat. If your family likes spice, stir in a pinch of cayenne. Cilantro and a squeeze of lime make the bowl taste fresh.
Poach the chicken whole until it reaches 165°F, then shred it. Mash a cup of the beans against the side of the pot to thicken the broth. Stir in the cream cheese over low heat, and I'd add the lime only at the very end, because the heat dulls its brightness and a squeeze over each bowl tastes fresher than one stirred in early. Go slowly here.
Chicken Paprikash
Chicken paprikash needs a careful finish. Don't rush it. Whisk the yogurt and sour cream together, add a ladle of the hot liquid to warm them, then stir that back in off the heat. Skip that step and the sauce curdles.
Sear the thighs 5 minutes per side first, since the browned bits flavor the sauce. Then simmer them in the paprika and tomato base for 25 minutes. For more pan dinners, try our high-protein skillet dinners.
The nutrition: Per bowl, with 4 servings, it's about 40 g protein.
Hungarian cooks serve this over buttered egg noodles or small dumplings called nokedli. Plain rice or mashed potatoes work well too. None of those sides are in the protein count.
Use sweet paprika, and use a fresh jar. Old paprika tastes dusty and the sauce loses its rosy color. The sour cream and yogurt balance the tomatoes and keep the sauce from tasting sharp.
Chicken Cacciatore
Cacciatore is hunter-style chicken braised with peppers, mushrooms, and tomatoes. I'd use thighs, which stay tender in the pot. Olives go in at the end so they keep their bite.
Cacciatore means hunter style in Italian, and the method is simple. Brown the chicken, cook the vegetables in the same pan, and let the tomatoes bring it together.
Olives add a salty, briny bite. If you don't like them, leave them out and add a pinch more salt at the end. Serve over pasta, polenta, or crusty bread.
The nutrition: About 39 g protein per bowl (1 of 4 bowls).
Sear the thighs, soften the vegetables, then simmer everything covered for 30 minutes. Check one thigh for 165°F. Don't crowd the pan.
Why this works: Browning the chicken first leaves a layer on the pan bottom that the tomatoes lift into the sauce.
Moroccan Chicken Tagine
You don't need a tagine for this one, because a Dutch oven works. Cumin, cinnamon, and ginger give it a warm flavor, and dried apricots bring the sweetness. Chickpeas add body and protein. I'd rather use thighs than breasts here, because a stew that simmers for half an hour punishes lean meat and thighs forgive it.
Brown the thighs lightly, bloom the spices with the onion, and simmer everything 25 to 30 minutes. Chop the apricots so they spread through the sauce. Finish with mint. I'd serve it with couscous, which isn't counted.
Dried apricots give a gentle sweetness that plays against the cumin and ginger. Chop them small so they melt into the sauce. Don't swap in raisins unless you want a much sweeter result.
Fresh mint on top is not a garnish for show. It adds a cool, bright flavor that cuts through the warm spices. Couscous or rice soaks up the sauce nicely.
The nutrition: One bowl, which is 1 of 4, has about 35 g protein.
Why this works: Apricots and spice make the sauce sweet, so it needs no sugar or honey.
Chicken and Sausage Gumbo
The nutrition: Each of the 4 bowls comes to about 35 g protein.
The roux is the soul of gumbo, and it takes patience. Stir flour and oil constantly over medium-low heat until it turns the color of milk chocolate, which takes 20 to 30 minutes. Burnt specks mean you start over, and I'd rather restart than serve a bitter pot.
The vegetables go in next, which stops the roux from cooking further. Simmer the chicken thighs whole with the andouille and okra, then shred the chicken. Most andouille is precooked, so check the package. Rice isn't counted here.
Andouille is a smoked pork sausage with real spice. Most grocery store versions are fully cooked, so you're only warming and browning it. If you can't find it, a smoked kielbasa is a milder stand-in, though the protein would differ.
Okra thickens the gumbo as it cooks, along with the roux. Don't worry about the slime that people mention, since the long simmer breaks it down. Serve the gumbo over rice and pass the hot sauce.
Quick Stews in a Wide Pan
These 4 stews start with a fast base, and the beans or seafood go in late. Cooking takes 25 to 40 minutes. They run from 22 to 37 grams of protein per bowl, so the two bean stews are the lighter ones.
Seafood and Snap Pea Stew
Cod goes in first, then the scallops and shrimp, so nothing turns rubbery. Snap peas stay crisp if they only get 2 minutes. Watch the clock. I'd have everything chopped and measured before the broth simmers, because the seafood goes in over about 5 minutes and there's no time to cut anything once it starts.
Have every piece of seafood cut and ready before the broth is done. The cooking happens fast, and a minute too long ruins the texture. Pat the shrimp and scallops dry so they don't water down the broth.
Cod, scallops, and shrimp give you three textures. You can switch to another firm white fish like haddock, and that wouldn't change the protein much. Skip delicate fish that falls apart in the pot.
The nutrition: Expect roughly 36 g protein in a bowl, counting 4 equal servings.
Cook until every piece is opaque and reads 145°F, the USDA mark for fish and shellfish. I'd use thick cod fillets, since thin ones fall apart. For more fish-forward dinners, see our omega-3 rich dinners.
Shrimp Etouffee
Etouffee uses a lighter roux than gumbo. Cook the butter and flour only 8 to 10 minutes, until it smells nutty and turns the color of peanut butter. Then the vegetables go in.
Add the shrimp last and cook them 3 to 4 minutes, until they turn pink and opaque at 145°F. Overcooked shrimp curl into tight rings. I'd serve it over rice, which the numbers don't include.
The word etouffee means smothered, and the shrimp are smothered in a thick, spicy sauce. A medium roux gives the sauce its color and a toasty flavor. Stir it constantly so it doesn't scorch.
Buy raw, peeled shrimp, and thaw them in the refrigerator if frozen. Pat them dry before they go in the pot. Serve over steamed rice, and add hot sauce at the table.
The nutrition: Per bowl, with 4 servings, it's about 37 g protein.
Why this works: Shrimp supply almost all of the protein, so the rest of the pot can stay simple.
Tuscan White Bean and Tomato Stew
The nutrition: About 22 g protein per bowl (1 of 4 bowls).
This is the meatless stew, and it's honest about its protein. Three cans of cannellini beans and a half cup of Parmesan carry most of it, and kale adds a little more. It lands lower than the meat stews, and that's fine.
Simmer the beans in tomato and broth for about 20 minutes, mashing a cup to thicken it. Stir often. I'd add the kale for the last 5 minutes so it stays green. For more pots like this, see our one-pot dinners with real protein.
Canned cannellini beans make this a fast pot. Rinse them well and drain them completely. Mashing a cup of them is what makes the broth feel thick and creamy.
Parmesan adds salt, so taste before you add more. A rind from a finished wedge would also work in the simmer. Serve with a slice of toasted bread if you have it.
Chickpea and Spinach Curry
Chickpea and spinach curry is the other meatless pot, and a cup of Greek yogurt stirred in at the end lifts the protein. Coconut milk makes the sauce rich. Keep the yogurt off the heat.
Fresh ginger, curry powder, and garlic give the sauce its depth. Cook them in the oil for a minute before adding liquid. That small step makes the spices taste rounder.
Spinach cooks down to almost nothing, so don't worry about the amount. Stir in the yogurt off the heat to keep it smooth. Serve over rice or with warm naan, which aren't counted.
Cook the onion, garlic, ginger, and curry powder together for a minute so the spices bloom. Then add the tomatoes, chickpeas, and coconut milk and simmer 15 minutes. Wilt the spinach last. I'd taste for salt after the yogurt goes in.
Why this works: Chickpeas and yogurt each add real protein, so the bowl works without meat.
The nutrition: One bowl, which is 1 of 4, has about 25 g protein.
Stew Safety for Big Pots
A big pot of stew holds heat for hours, and that's the risk. The USDA says to divide large amounts of food into shallow containers and refrigerate leftovers within 2 hours, or within 1 hour if it's above 90°F. The USDA leftovers guidance has the full rules.
Leftover stew keeps 3 to 4 days in the refrigerator or 3 to 4 months in the freezer, and it should be reheated to 165°F. Our high-protein meal prep ideas on a budget show how to portion a batch for the week.
The temperatures in this article come from the USDA. Poultry and ground poultry need 165°F, ground beef and pork need 160°F, and whole cuts and cubes of beef, pork, and lamb need 145°F. Fish and shellfish need 145°F.
Use a food thermometer, because color isn't a reliable guide. The bean stews count canned beans only. If you start from dried beans, follow the package directions for soaking and boiling.
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How I Counted Protein
I multiplied USDA FoodData Central values by the exact weights on each recipe card, then divided by the number of servings. Meat, poultry, fish, and shellfish use raw weights, so the figure is what the raw weight supplies.
A few inputs rest on assumptions. Broth is counted at about 1 gram of protein per cup, which is typical of cartons, and the andouille uses the figure on a typical label. Canned beans are drained and rinsed, and cuts of meat vary a little, so treat each number as an estimate.
Sides such as rice, noodles, and bread aren't counted. These numbers are estimates, not medical advice. If you manage a health condition, ask your doctor or dietitian what protein target suits you.
Questions About High-Protein Stews
Which stew has the most protein?
Chicken and Dumplings leads at about 42 grams per bowl, followed by Classic Chicken Stew at about 40 and Hungarian Goulash at about 40. The lowest are Tuscan White Bean and Tomato Stew at about 22 grams and Chickpea and Spinach Curry at about 25.
Can I make these stews ahead?
Yes, and most taste better the next day. Cool the pot in shallow containers within 2 hours and refrigerate it for 3 to 4 days. Our healthy meal prep dinner ideas cover how to portion a batch.
Can I freeze them?
The USDA lists 3 to 4 months in the freezer for leftovers. I'd freeze the chicken and dumplings without the dumplings, and I'd freeze the stews with yogurt before stirring it in. The seafood stews are best made fresh.
How do I know braised meat is done?
Use tenderness, not the thermometer. Beef, pork, and lamb cubes pass 145°F early, but a fork should slide in with no push before you stop. If it resists, give it another 20 to 30 minutes.
Can I use dried beans?
Yes, but the cooking time changes and the recipes here were counted with canned beans. Follow the package directions for soaking and boiling. The FDA warns that raw or undercooked dried kidney beans can make you sick, so boil them fully.
Can I skip the wine or beer?
Yes. Swap in the same amount of broth. The flavor will be a little less deep, and the protein number doesn't change.
How do I thicken a thin stew?
Mash a few potato or bean pieces against the side of the pot, or simmer it uncovered for 10 to 15 minutes. A little flour stirred into the vegetables early also works.
Can I use a different cut of beef?
Chuck is my choice because the connective tissue melts into the broth. Brisket and bottom round also work, though they may need a little more time. Lean cuts dry out in a long braise.
1. Beef Bourguignon
Approx. 36g ProteinIngredients: 1.5 lb beef chuck, trimmed, in 1.5-inch cubes; 2 tbsp olive oil, divided; 8 oz mushrooms, quartered; 1 large onion, diced; 2 medium carrots, sliced; 3 garlic cloves, minced; 2 tbsp tomato paste; 2 tbsp all-purpose flour; 1.5 cups dry red wine; 2 cups beef broth; 4 thyme sprigs; 2 bay leaves; Salt and pepper.
Step 1: Heat the oven to 325°F. Pat the beef dry and season with salt and pepper.
Step 2: Sear the beef in 1 tablespoon of the oil in a Dutch oven over medium-high heat, in 2 batches, 3 to 4 minutes per side, until deeply browned. Move it to a plate.
Step 3: Add the remaining oil, mushrooms, onion, and carrots and cook 8 minutes. Add the garlic and tomato paste for 1 minute, then sprinkle in the flour and stir 1 minute.
Step 4: Pour in the wine, scraping up the browned bits, and boil 3 minutes. Add the broth, thyme, bay leaves, and beef and bring to a simmer.
Step 5: Cover and bake 2 to 2.5 hours until a fork slides into the beef with no push. The beef passes 145°F long before it is tender. Remove the thyme stems and bay leaves.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
2. Irish Beef Stew with Stout
Approx. 38g ProteinIngredients: 1.5 lb beef chuck, trimmed, in 1.5-inch cubes; 2 tbsp all-purpose flour; 1 tbsp olive oil; 1 large onion, diced; 3 medium carrots, cut in chunks; 3 garlic cloves, minced; 2 tbsp tomato paste; 1 cup stout beer; 3 cups beef broth; 2 thyme sprigs; 1 bay leaf; 2 parsnips, cut in chunks (about 7 oz); 1 lb Yukon Gold potatoes, in 1-inch chunks; Salt and pepper.
Step 1: Pat the beef dry, season with salt and pepper, and toss with the flour. Sear in the oil in a Dutch oven over medium-high heat in 2 batches, 3 to 4 minutes per side. Move to a plate.
Step 2: Add the onion and carrots and cook 6 minutes. Add the garlic and tomato paste for 1 minute.
Step 3: Pour in the stout, scrape up the browned bits, and simmer 2 minutes. Add the broth, thyme, bay leaf, and beef.
Step 4: Bring to a simmer, then cook partly covered over low heat 1.5 hours. The beef passes 145°F long before it is tender.
Step 5: Add the parsnips and potatoes and simmer 30 to 40 minutes until they are tender and the beef is fork-tender. Remove the thyme stems and bay leaf.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
3. Meat and Potato Stew
Approx. 38g ProteinIngredients: 1.5 lb beef chuck, trimmed, in 1.5-inch cubes; 1 tbsp olive oil; 1 large onion, diced; 3 medium carrots, sliced; 3 garlic cloves, minced; 2 tbsp tomato paste; 2 tbsp all-purpose flour; 4 cups beef broth; 1 tbsp low-sodium soy sauce; 1 tsp dried thyme; 1 bay leaf; 1.25 lb Yukon Gold potatoes, in 1-inch chunks; Salt and pepper.
Step 1: Pat the beef dry and season with salt and pepper. Sear in the oil in a Dutch oven over medium-high heat in 2 batches, 3 to 4 minutes per side. Move to a plate.
Step 2: Add the onion and carrots and cook 6 minutes. Add the garlic and tomato paste for 1 minute, then stir in the flour for 1 minute.
Step 3: Add the broth, soy sauce, thyme, bay leaf, and beef. Bring to a simmer, then cook partly covered over low heat 1.5 hours. The beef passes 145°F long before it is tender.
Step 4: Add the potatoes and simmer 30 minutes until the potatoes and beef are tender. Mash a few potato chunks against the side of the pot to thicken the gravy. Remove the bay leaf.
Step 5: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
4. Hungarian Goulash
Approx. 40g ProteinIngredients: 1.5 lb beef chuck, trimmed, in 1.5-inch cubes; 2 tbsp olive oil; 2 large onions, diced; 3 garlic cloves, minced; 3 tbsp sweet paprika; 1 tbsp tomato paste; 1 can (14.5 oz) diced tomatoes; 3 cups beef broth; 1 bay leaf; 2 red bell peppers, cut in strips; 1/2 cup plain nonfat Greek yogurt; Salt and pepper.
Step 1: Pat the beef dry and season with salt and pepper. Sear in 1 tablespoon of the oil in a Dutch oven over medium-high heat in 2 batches, 3 to 4 minutes per side. Move to a plate.
Step 2: Add the remaining oil and the onions and cook 10 minutes until soft. Take the pot off the heat, stir in the garlic, paprika, and tomato paste for 30 seconds, then return it to the heat.
Step 3: Add the tomatoes, broth, bay leaf, and beef. Bring to a simmer and cook partly covered over low heat 1 hour 15 minutes.
Step 4: Add the peppers and simmer 30 more minutes until the beef is fork-tender. The beef passes 145°F long before it is tender. Remove the bay leaf.
Step 5: Take the pot off the heat and stir in the yogurt.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
5. Pork Green Chile Stew
Approx. 33g ProteinIngredients: 1.5 lb boneless pork shoulder, trimmed, in 1.5-inch cubes; 1 tbsp olive oil; 1 large onion, diced; 4 garlic cloves, minced; 1 tsp ground cumin; 1 tsp dried oregano; 2 cans (4 oz each) diced green chiles; 4 cups chicken broth; 1 lb Yukon Gold potatoes, in 1-inch chunks; 2 tbsp lime juice; 1/4 cup cilantro leaves; Salt and pepper.
Step 1: Pat the pork dry and season with salt and pepper. Sear in the oil in a Dutch oven over medium-high heat in 2 batches, 3 to 4 minutes per side. Move to a plate.
Step 2: Add the onion and cook 5 minutes. Add the garlic, cumin, and oregano for 1 minute.
Step 3: Add the chiles, broth, and pork. Bring to a simmer and cook partly covered over low heat 1 hour 15 minutes.
Step 4: Add the potatoes and simmer 30 minutes until the potatoes are tender and the pork is fork-tender. The pork passes 145°F long before it is tender.
Step 5: Stir in the lime juice and top with the cilantro.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
6. Lamb and Root Vegetable Stew
Approx. 31g ProteinIngredients: 1.5 lb boneless lamb shoulder, trimmed, in 1.5-inch cubes; 2 tbsp all-purpose flour; 1 tbsp olive oil; 1 large onion, diced; 3 medium carrots, cut in chunks; 4 garlic cloves, minced; 1 tbsp tomato paste; 3 cups beef broth; 2 rosemary sprigs; 2 parsnips, cut in chunks (about 7 oz); 2 turnips, cut in chunks (about 8 oz); Gremolata: 1/4 cup chopped parsley, 1 tbsp chopped mint, and 1 tbsp lemon juice; Salt and pepper.
Step 1: Pat the lamb dry, season with salt and pepper, and toss with the flour. Sear in the oil in a Dutch oven over medium-high heat in 2 batches, 3 to 4 minutes per side. Move to a plate.
Step 2: Add the onion and carrots and cook 6 minutes. Add the garlic and tomato paste for 1 minute.
Step 3: Add the broth, rosemary, and lamb. Bring to a simmer and cook partly covered over low heat 1.5 hours.
Step 4: Add the parsnips and turnips and simmer 30 minutes until the vegetables and lamb are tender. The lamb passes 145°F long before it is tender. Remove the rosemary stems.
Step 5: Stir the parsley, mint, and lemon juice together for the gremolata and spoon it over each bowl.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
7. Texas Beef Chili
Approx. 35g ProteinIngredients: 1.5 lb beef chuck, trimmed, in 1-inch cubes; 2 tbsp olive oil, divided; 1 large onion, diced; 4 garlic cloves, minced; 3 tbsp chili powder; 2 tsp ground cumin; 1 tsp dried oregano; 1 tbsp tomato paste; 1 can (14.5 oz) diced tomatoes; 2 cups beef broth; Salt.
Step 1: Pat the beef dry and season with salt. Sear in 1 tablespoon of the oil in a Dutch oven over medium-high heat in 2 batches, 3 to 4 minutes per side. Move to a plate.
Step 2: Add the remaining oil and the onion and cook 5 minutes. Add the garlic, chili powder, cumin, oregano, and tomato paste and stir 1 minute.
Step 3: Add the tomatoes, broth, and beef. Bring to a simmer and cook partly covered over low heat 2 hours, stirring now and then, until the beef is fork-tender. The beef passes 145°F long before it is tender.
Step 4: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
8. Pozole Rojo
Approx. 33g ProteinIngredients: 4 dried guajillo chiles (about 1 oz), stemmed and seeded; 1 large onion, halved; 4 garlic cloves; 1 tsp dried oregano; 1 tsp ground cumin; 4 cups chicken broth, divided; 1.5 lb boneless pork shoulder, trimmed, in 1.5-inch cubes; 2 cans (15 oz each) hominy, drained; 1 cup shredded cabbage; 4 radishes, sliced; 2 tbsp lime juice; Salt.
Step 1: Toast the chiles in a dry skillet over medium heat 1 minute per side. Cover them with hot water and soak 15 minutes, then drain.
Step 2: Blend the chiles with half the onion, the garlic, oregano, cumin, and 1 cup of the broth until smooth. Strain the sauce.
Step 3: Put the pork, the remaining broth, the remaining onion half, and a teaspoon of salt in a large pot. Bring to a simmer and cook partly covered 1 hour 30 minutes.
Step 4: Stir in the chile sauce and hominy and simmer 30 minutes until the pork is fork-tender. The pork passes 145°F long before it is tender. Remove the onion half.
Step 5: Serve topped with the cabbage and radishes, with the lime juice squeezed over each bowl.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
9. Classic Chicken Stew
Approx. 40g ProteinIngredients: 1.5 lb boneless skinless chicken thighs; 1 tbsp olive oil; 1 large onion, diced; 3 medium carrots, sliced; 3 celery stalks, sliced; 3 garlic cloves, minced; 3 tbsp all-purpose flour; 4 cups chicken broth; 1 tsp dried thyme; 12 oz Yukon Gold potatoes, in 1-inch chunks; 4 oz frozen peas; 2 tbsp chopped parsley; Salt and pepper.
Step 1: Season the thighs with salt and pepper. Brown them in the oil in a large pot over medium-high heat, 4 minutes per side. Move to a plate.
Step 2: Add the onion, carrots, and celery and cook 6 minutes. Add the garlic and thyme for 30 seconds, then stir in the flour for 1 minute.
Step 3: Add the broth and scrape up the browned bits. Return the thighs, add the potatoes, and simmer 25 minutes until the thighs reach at least 165°F.
Step 4: Lift out the thighs, shred them, and return them to the pot with the peas. Simmer 3 minutes and stir in the parsley.
Step 5: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
10. Chicken and Dumplings
Approx. 42g ProteinIngredients: 1.25 lb boneless skinless chicken breasts; 1 tbsp butter; 1 medium onion, diced; 2 medium carrots, sliced; 2 celery stalks, sliced; 3 garlic cloves, minced; 1/4 cup all-purpose flour (for the stew); 5 cups chicken broth; 1/2 cup milk (for the stew); 1 tsp dried thyme; Dumplings: 1.5 cups all-purpose flour; 2 tsp baking powder; 3 tbsp cold butter, cubed; 1/2 cup milk (for the dumplings); Salt and pepper.
Step 1: Melt the 1 tablespoon of butter in a large pot over medium heat. Cook the onion, carrots, and celery 6 minutes. Add the garlic and thyme for 30 seconds.
Step 2: Stir in the 1/4 cup of flour for 1 minute. Slowly add the broth and the milk for the stew, stirring.
Step 3: Add the whole chicken breasts and simmer 18 to 22 minutes until the thickest part reads 165°F. Lift out the chicken, shred it, and return it to the pot.
Step 4: Whisk the dumpling flour, baking powder, and 1/2 teaspoon salt. Rub in the cold butter with your fingers until the pieces are pea-size, then stir in the milk for the dumplings until just combined.
Step 5: Drop spoonfuls of dough onto the simmering stew. Cover and cook 15 minutes without lifting the lid, until a toothpick in a dumpling comes out clean.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
11. Turkey Vegetable Stew
Approx. 30g ProteinIngredients: 1 lb boneless skinless turkey breast, in 1-inch cubes; 1 tbsp olive oil; 1 large onion, diced; 3 medium carrots, sliced; 3 celery stalks, sliced; 3 garlic cloves, minced; 3 tbsp all-purpose flour; 4 cups chicken broth; 1 tsp dried thyme; 12 oz Yukon Gold potatoes, in 1-inch chunks; 4 oz green beans, cut in 1-inch pieces; Salt and pepper.
Step 1: Season the turkey with salt and pepper. Brown it in the oil in a large pot over medium-high heat, 3 to 4 minutes total, in 2 batches. Move to a plate.
Step 2: Add the onion, carrots, and celery and cook 6 minutes. Add the garlic and thyme for 30 seconds, then stir in the flour for 1 minute.
Step 3: Add the broth, scrape up the browned bits, and return the turkey. Add the potatoes and simmer 20 to 25 minutes until the turkey reads 165°F and the potatoes are tender.
Step 4: Add the green beans and simmer 8 minutes.
Step 5: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
12. Turkey Chili
Approx. 32g ProteinIngredients: 1.25 lb ground turkey, 93% lean; 1 tbsp olive oil; 1 large onion, diced; 1 green bell pepper, diced; 3 garlic cloves, minced; 2 tbsp chili powder; 2 tsp ground cumin; 1 can (14.5 oz) diced tomatoes; 1 can (8 oz) tomato sauce; 1 can (15 oz) black beans, drained and rinsed (about 9 oz); 1 can (15 oz) pinto beans, drained and rinsed (about 9 oz); 1 cup chicken broth; To top: 1/2 cup plain nonfat Greek yogurt; To top: 4 oz sharp cheddar, shredded; Salt.
Step 1: Heat the oil in a large pot over medium-high heat. Cook the turkey 6 to 8 minutes, breaking it up, until no pink remains and it reaches 165°F.
Step 2: Add the onion and pepper and cook 5 minutes. Add the garlic, chili powder, and cumin and stir 1 minute.
Step 3: Add the tomatoes, tomato sauce, beans, and broth. Simmer 25 to 30 minutes until thickened. Season with salt.
Step 4: Top each bowl with some of the yogurt and cheddar.
Step 5: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
13. Beef and Butternut Squash Chili
Approx. 28g ProteinIngredients: 1.5 lb ground beef, 90% lean; 1 tbsp olive oil; 1 large onion, diced; 3 garlic cloves, minced; 2 tbsp chili powder; 2 tsp ground cumin; 1 tsp smoked paprika; 1 tbsp tomato paste; 1 lb butternut squash, peeled, in 3/4-inch cubes; 1 can (14.5 oz) diced tomatoes; 1 can (15 oz) black beans, drained and rinsed (about 9 oz); 2 cups beef broth; Salt.
Step 1: Heat the oil in a large pot over medium-high heat. Cook the beef 8 minutes, breaking it up, until no pink remains and it reaches 160°F. Drain off excess fat.
Step 2: Add the onion and cook 5 minutes. Add the garlic, chili powder, cumin, paprika, and tomato paste and stir 1 minute.
Step 3: Add the squash, tomatoes, beans, and broth. Simmer 30 to 35 minutes until the squash is tender. Mash a few cubes against the side of the pot to thicken the chili. Season with salt.
Step 4: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
14. White Bean Chicken Chili
Approx. 38g ProteinIngredients: 1 lb boneless skinless chicken breasts; 1 tbsp olive oil; 1 large onion, diced; 3 garlic cloves, minced; 2 tsp ground cumin; 2 cans (4 oz each) diced green chiles; 2 cans (15 oz each) cannellini beans, drained and rinsed (about 9 oz each); 3 cups chicken broth; 4 oz cream cheese, cubed; 2 tbsp lime juice; 1/4 cup cilantro leaves; Salt.
Step 1: Heat the oil in a large pot over medium heat. Cook the onion 5 minutes, then add the garlic and cumin for 1 minute.
Step 2: Add the chiles, beans, broth, and whole chicken breasts. Simmer 18 to 22 minutes until the thickest part reads 165°F.
Step 3: Lift out the chicken and shred it. Mash about a cup of the beans against the side of the pot to thicken the chili.
Step 4: Reduce the heat to low. Stir in the cream cheese until smooth, then the chicken, lime juice, and salt. Top with the cilantro.
Step 5: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
15. Chicken Paprikash
Approx. 40g ProteinIngredients: 1.5 lb boneless skinless chicken thighs; 1 tbsp olive oil; 1 large onion, diced; 1 red bell pepper, diced; 3 garlic cloves, minced; 3 tbsp sweet paprika; 1 can (14.5 oz) diced tomatoes; 1.5 cups chicken broth; 1/2 cup plain nonfat Greek yogurt; 1/4 cup sour cream; 1 tbsp all-purpose flour; Salt and pepper.
Step 1: Season the thighs with salt and pepper. Brown them in the oil in a large, deep skillet over medium-high heat, 5 minutes per side. Move to a plate.
Step 2: Add the onion and pepper and cook 6 minutes. Add the garlic, paprika, and flour and stir 1 minute.
Step 3: Add the tomatoes and broth, return the thighs, and simmer covered 25 minutes until the thighs reach at least 165°F.
Step 4: Whisk the yogurt and sour cream in a bowl. Whisk in a ladle of the hot liquid from the pan, then stir the mixture into the pan off the heat. Do not boil.
Step 5: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
16. Chicken Cacciatore
Approx. 39g ProteinIngredients: 1.5 lb boneless skinless chicken thighs; 1 tbsp olive oil; 8 oz mushrooms, sliced; 1 large onion, sliced; 2 bell peppers, sliced (about 8 oz); 4 garlic cloves, minced; 1 can (28 oz) crushed tomatoes; 1/2 cup chicken broth; 1 tsp dried oregano; 1/2 cup pitted green olives; Salt and pepper.
Step 1: Season the thighs with salt and pepper. Brown them in the oil in a large, deep skillet over medium-high heat, 5 minutes per side. Move to a plate.
Step 2: Add the mushrooms, onion, and peppers and cook 8 minutes. Add the garlic and oregano for 30 seconds.
Step 3: Add the tomatoes and broth, return the thighs, and simmer covered 30 minutes until the thighs reach at least 165°F.
Step 4: Stir in the olives and heat 2 minutes.
Step 5: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
17. Moroccan Chicken Tagine
Approx. 35g ProteinIngredients: 1.25 lb boneless skinless chicken thighs; 1 tbsp olive oil; 1 large onion, diced; 3 garlic cloves, minced; 2 tsp ground ginger; 2 tsp ground cumin; 1 tsp ground cinnamon; 1 tsp paprika; 1 can (14.5 oz) diced tomatoes; 2 cups chicken broth; 1 can (15 oz) chickpeas, drained and rinsed (about 9 oz); 1/2 cup dried apricots, chopped; 2 tbsp chopped fresh mint; Salt.
Step 1: Season the thighs with salt. Brown them in the oil in a Dutch oven over medium-high heat, 4 minutes per side. Move to a plate.
Step 2: Add the onion and cook 5 minutes. Add the garlic, ginger, cumin, cinnamon, and paprika and stir 1 minute.
Step 3: Add the tomatoes, broth, chickpeas, apricots, and thighs. Simmer covered 25 to 30 minutes until the thighs reach at least 165°F.
Step 4: Stir in the mint.
Step 5: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
18. Chicken and Sausage Gumbo
Approx. 35g ProteinIngredients: 1/3 cup vegetable oil; 1/2 cup all-purpose flour; 1 large onion, diced; 1 green bell pepper, diced; 3 celery stalks, diced; 4 garlic cloves, minced; 5 cups chicken broth; 1 lb boneless skinless chicken thighs; 8 oz fully cooked andouille sausage, sliced; 8 oz okra, sliced; 2 tsp Cajun seasoning; 1 tsp dried thyme; 1 bay leaf.
Step 1: Whisk the oil and flour in a large Dutch oven over medium-low heat. Stir constantly 20 to 30 minutes until the roux is the color of milk chocolate. Throw it out and start over if you see black specks.
Step 2: Add the onion, pepper, and celery and cook 8 minutes. Add the garlic for 1 minute.
Step 3: Add the broth a cup at a time, stirring. Add the chicken thighs, andouille, okra, Cajun seasoning, thyme, and bay leaf.
Step 4: Simmer partly covered 35 to 40 minutes until the thighs reach at least 165°F. Lift out the thighs, shred them, and return them to the pot. Remove the bay leaf.
Step 5: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
19. Seafood and Snap Pea Stew
Approx. 36g ProteinIngredients: 4 cups seafood or chicken broth; 1 tbsp grated fresh ginger; 2 garlic cloves, minced; 6 oz sugar snap peas, trimmed; 12 oz cod fillet, cut in 2-inch pieces; 8 oz sea scallops, side muscle removed; 8 oz large raw shrimp, peeled and deveined; 1 tbsp fish sauce; 2 tbsp lime juice; 3 scallions, sliced; Salt.
Step 1: Simmer the broth, ginger, and garlic in a large pot for 10 minutes.
Step 2: Add the snap peas and simmer 2 minutes.
Step 3: Add the cod and simmer gently 3 minutes. Add the scallops and shrimp and cook 2 to 3 minutes until every piece is opaque and the fish reads 145°F.
Step 4: Take the pot off the heat. Stir in the fish sauce and lime juice, add salt to taste, and top with the scallions.
Step 5: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
20. Shrimp Etouffee
Approx. 37g ProteinIngredients: 4 tbsp butter; 1/4 cup all-purpose flour; 1 large onion, diced; 1 green bell pepper, diced; 2 celery stalks, diced; 3 garlic cloves, minced; 1 tbsp tomato paste; 2 cups seafood or chicken broth; 2 tsp Cajun seasoning; 1 bay leaf; 1.5 lb large raw shrimp, peeled and deveined; 2 scallions, sliced; 2 tbsp chopped parsley; Salt.
Step 1: Melt the butter in a large, deep skillet over medium heat. Whisk in the flour and cook 8 to 10 minutes, stirring, until the roux smells nutty and is the color of peanut butter.
Step 2: Add the onion, pepper, and celery and cook 8 minutes. Add the garlic and tomato paste for 1 minute.
Step 3: Whisk in the broth a little at a time. Add the Cajun seasoning and bay leaf and simmer 15 minutes until thickened.
Step 4: Add the shrimp and cook 3 to 4 minutes until pink and opaque (145°F). Remove the bay leaf, then stir in the scallions, parsley, and salt.
Step 5: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
21. Tuscan White Bean and Tomato Stew
Approx. 22g ProteinIngredients: 2 tbsp olive oil; 1 large onion, diced; 2 medium carrots, diced; 2 celery stalks, diced; 4 garlic cloves, minced; 1 rosemary sprig; 1 can (14.5 oz) diced tomatoes; 3 cans (15 oz each) cannellini beans, drained and rinsed (about 9 oz each); 3 cups chicken or vegetable broth; 5 oz kale, stems removed, chopped; 1/2 cup grated Parmesan; Salt and pepper.
Step 1: Heat the oil in a large pot over medium heat. Cook the onion, carrots, and celery 7 minutes. Add the garlic and rosemary for 1 minute.
Step 2: Add the tomatoes, beans, and broth. Simmer 20 minutes until thickened, then mash about a cup of the beans against the side of the pot.
Step 3: Stir in the kale and cook 5 minutes. Remove the rosemary stem and season with salt and pepper.
Step 4: Top each bowl with the Parmesan.
Step 5: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
22. Chickpea and Spinach Curry
Approx. 25g ProteinIngredients: 1 tbsp olive oil; 1 large onion, diced; 3 garlic cloves, minced; 1 tbsp grated fresh ginger; 2 tbsp curry powder; 1 can (14.5 oz) diced tomatoes; 3 cans (15 oz each) chickpeas, drained and rinsed (about 9 oz each); 1 can (13.5 oz) coconut milk; 5 oz baby spinach; 1 cup plain nonfat Greek yogurt; Salt.
Step 1: Heat the oil in a large pot over medium heat. Cook the onion 5 minutes. Add the garlic, ginger, and curry powder and stir 1 minute.
Step 2: Add the tomatoes, chickpeas, and coconut milk. Simmer 15 minutes.
Step 3: Stir in the spinach and cook 2 minutes until wilted. Season with salt.
Step 4: Take the pot off the heat and stir in the yogurt.
Step 5: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
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